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Achieve your goals in a supportive atmosphere

South Dublin Strength and Conditioning was founded in 2010 and is a constantly evolving, progressive training facility located in Harold’s Cross, Dublin.

Our aim is to help you achieve your goals, whether it is on the field, in the ring, on the court or just being able to excel at everyday tasks. We take pride in our service, constantly looking to improve and believe in building a strong foundation, both in physical capacities and mental fortitude.

We achieve this using various training methodologies and modalities, which are designed to get the most out of everyone that comes through the doors here at SDSC. Methods ranging from barbell training, bodyweight movements, gymnastics, kettlebell training, olympic lifting.

We are proud to be different to your standard gym. We are open to ALL levels. You will not find an elitist attitude or any egos in our community. No one will be judged on their ability, only on the effort and attitude that they bring to the gym.

Find a class

Strength Training

STRENGTH TRAINING

Conditioning Training

CONDITIONING
TRAINING

Core Work

CORE WORK

Movement Work

MOVEMENT WORK

Certified Coaches

CERTIFIED COACHES

Nutritional Advice

NUTRITIONAL ADVICE

Medically Aware Training

MEDICALLY AWARE
TRAINING

Central Location Dublin 6

CENTRAL LOCATION

Symetrio
Daily schedule
12:00 - 13:00

Open

  • David McConkey
17:00 - 18:00

Strength

  • David McConkey
18:00 - 19:00

Strength

  • David McConkey
19:00 - 20:00

Open

  • David McConkey

Prices for real people

no hidden costs

€189

Per Month

Unlimited Sessions
Monthly InBody Scans
Performance Tracking
Expert Coaching
Movement Screening
Access to True Coach app (for travel and distance workouts)
Individual Diet Plan
Monthly Zoom check ins
Nutrition / Behaviour / Exercise goal setting
Online Support

Get in Touch

Hear what our members have to say

Since joining the gym I have gone on a different path. I’ve been looking after myself both physically and mentally in a way I’ve never done before and as a result I’ve really managed to achieve a lot of things. I do honestly think joining SDSC was the start of it all…It gave me a belief in myself.

Cathal

I have been performing much better on the pitch recently. I am feeling fitter, stronger and totally on point. I have no doubt it is due to the hours put in at the gym. I really appreciate the work and patience Dave puts in it is all paying off in spades!

Aoife

An avid GAA player I was devastated when injury caused me to hang up my boots much earlier than I had hoped. Joining SDSC was one of the best things I have done. Dave tailored every exercise to ensure I got strong without aggravating my old injuries. Prior to joining the gym, I could not squat my own body weight without having pain but within a few months I was squatting 70 kg pain free. SDSC not only improved by physical health but also gave me back the thing I missed most about GAA, that sense of training with your friends and having fun. I had tried joining commercial gyms after I finished GAA but I never continued with them. For me, the most important thing is to enjoy your training and look forward to going to the gym and that shone true in SDSC. I also recently had a baby and I'm 100% sure the strength I gained while training with Dave ensured I was able to stay fit during pregnancy and recover well after it. I cannot recommend this gym highly enough.

Chrissie

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sdscgym

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Oct 3

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💙💙💙

💙💙💙 ...

sdscgym

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Oct 2

Open
Some row variations that I like to use with my combat based athletes (got the idea for these from William @poweringthrough ). I like these due to the fact that the requirement to contract rapidly and yield suddenly, carry over well to combat sports and these lifts sharpen that skill. The catch release rows require an abrupt and sudden stiffening of the core while also working on the slightly more subtle skill of establishing a strong grip rapidly prior to an aggressive pulling action. The lack of eccentric loading on the band resisted rows can be more forgiving on a body beaten up by practicing the sport or navigating typical knocks from combat sports, and also as the emphasis is on speed as opposed to absolute strength. All pulling movements do not have to be an afterthought or assembled from the typical prescriptions of high load, low velocity exercises. Once the foundation has been built through the slower movements, these faster variations are ideal for peaking or mirroring the demands of the sport.

Some row variations that I like to use with my combat based athletes (got the idea for these from William @poweringthrough ).

I like these due to the fact that the requirement to contract rapidly and yield suddenly, carry over well to combat sports and these lifts sharpen that skill.

The catch release rows require an abrupt and sudden stiffening of the core while also working on the slightly more subtle skill of establishing a strong grip rapidly prior to an aggressive pulling action.

The lack of eccentric loading on the band resisted rows can be more forgiving on a body beaten up by practicing the sport or navigating typical knocks from combat sports, and also as the emphasis is on speed as opposed to absolute strength.

All pulling movements do not have to be an afterthought or assembled from the typical prescriptions of high load, low velocity exercises. Once the foundation has been built through the slower movements, these faster variations are ideal for peaking or mirroring the demands of the sport. ...

sdscgym

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Oct 1

Open
SQUATOBER 🎃 We are fans of Squatober here and it is always one of the big yearly events in our calendar. I don’t see it as much anymore but a few years ago this would receive particularly strong critique from a certain rugby coach and his evidence based acolytes. Sure for elite athletes it is probably a recipe for disaster but for general population it is an opportunity to deep dive into something and build more competence and a greater understanding (feel) for a lift. We have run this as a group for the past 5 years or so (when lockdowns have allowed) and it has become a highlight within the gym. Due to time constraints we do modify the sessions slightly and monitor fatigue / volume person to person but we do look to perform some variation of the squat in EVERY session for the month of October. Some of the benefits being.. • Getting better at squatting • Getting stronger • Learning how to train harder • Improve focus / create discipline • Sense of achievement getting through the month • Building camaraderie through training with others on the same plan And most importantly ITS FUN! (If you haven’t got the intro pdf message me or ask in class and I will send it to you 👌🏻)

SQUATOBER 🎃

We are fans of Squatober here and it is always one of the big yearly events in our calendar.

I don’t see it as much anymore but a few years ago this would receive particularly strong critique from a certain rugby coach and his evidence based acolytes. Sure for elite athletes it is probably a recipe for disaster but for general population it is an opportunity to deep dive into something and build more competence and a greater understanding (feel) for a lift.

We have run this as a group for the past 5 years or so (when lockdowns have allowed) and it has become a highlight within the gym.

Due to time constraints we do modify the sessions slightly and monitor fatigue / volume person to person but we do look to perform some variation of the squat in EVERY session for the month of October.

Some of the benefits being..

• Getting better at squatting
• Getting stronger
• Learning how to train harder
• Improve focus / create discipline
• Sense of achievement getting through the month
• Building camaraderie through training with others on the same plan

And most importantly ITS FUN!

(If you haven’t got the intro pdf message me or ask in class and I will send it to you 👌🏻) ...

sdscgym

View

Sep 13

Open
A typical Wednesday in Harold’s Cross 💪🏻 📹 @by.neo.photography @m_e.1234

A typical Wednesday in Harold’s Cross 💪🏻

📹 @by.neo.photography @m_e.1234 ...

sdscgym

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Sep 9

Open
We are awful at marketing ourselves here, or more specifically, I am. It is always bitter sweet to see a valued member move away from the area but nice to get feedback like this 😊 🙏🏻

We are awful at marketing ourselves here, or more specifically, I am. It is always bitter sweet to see a valued member move away from the area but nice to get feedback like this 😊 🙏🏻 ...

sdscgym

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Jul 16

Open
Toxic Masculinity 💪🏻 Here we go 🚨 This is a topic that is close to my heart. Positive traits of masculinity are a blessing to the individual and society, there is no maybe about that. Today I helped my mother dump an old (heavy as fuck) dishwasher and dryer. I hate to admit the dishwasher was a challenge to carry over a wall and then load it into the back of a car but I got it done. I know it is always the first port of call to post every good deed on instagram but it felt good doing it. It also felt good being able to use the strength that I have built up over the years and use that to help my loved ones. Unfortunately, masculinity gets conflated with toxicity or being ‘anti-women’ but women can display both traits of masculinity and toxicity. It is not a zero sum game. Because of my ‘pro’ masculine stance, I have had the odd quip aimed at me that I am not a ‘feminist’ (I would need further clarification from the accuser on their definition before engaging further) or ‘anti women’, in my eyes, nothing could be further from the truth. Apart from the fact these occasional quips come from weak men, I spent probably the first 6 years of my gym mainly coaching women. Something that I loved because unfortunately the majority are either lead to believe they cannot get or should not be strong. So when they see the increase in weight being lifted, the feeling of achievement is palpable and the gratitude on both sides is incredibly rewarding. This period of coaching led me to understanding the differences in programming strength for women - their tolerance to volume and percentages, progressions and general strategies to get stronger. In this gym everyone gets treated equally. I have zero patience for lazy generalisms or regurgitated opinions around race and gender, so that we can appear virtuous on social media. We are all in this dumpster fire together and all we are about here is treating everyone with respect, empathy and dedicating ourselves to be as fit as strong as we can be, while having fun and only being judged occasionally 👀 So in short, fuck off with your ‘toxic masculinity’ barbs, embrace getting stronger and be kind to each other ✌🏻

Toxic Masculinity 💪🏻 Here we go 🚨

This is a topic that is close to my heart. Positive traits of masculinity are a blessing to the individual and society, there is no maybe about that.

Today I helped my mother dump an old (heavy as fuck) dishwasher and dryer. I hate to admit the dishwasher was a challenge to carry over a wall and then load it into the back of a car but I got it done.

I know it is always the first port of call to post every good deed on instagram but it felt good doing it. It also felt good being able to use the strength that I have built up over the years and use that to help my loved ones.

Unfortunately, masculinity gets conflated with toxicity or being ‘anti-women’ but women can display both traits of masculinity and toxicity. It is not a zero sum game.

Because of my ‘pro’ masculine stance, I have had the odd quip aimed at me that I am not a ‘feminist’ (I would need further clarification from the accuser on their definition before engaging further) or ‘anti women’, in my eyes, nothing could be further from the truth.

Apart from the fact these occasional quips come from weak men, I spent probably the first 6 years of my gym mainly coaching women. Something that I loved because unfortunately the majority are either lead to believe they cannot get or should not be strong. So when they see the increase in weight being lifted, the feeling of achievement is palpable and the gratitude on both sides is incredibly rewarding.

This period of coaching led me to understanding the differences in programming strength for women - their tolerance to volume and percentages, progressions and general strategies to get stronger.

In this gym everyone gets treated equally. I have zero patience for lazy generalisms or regurgitated opinions around race and gender, so that we can appear virtuous on social media.

We are all in this dumpster fire together and all we are about here is treating everyone with respect, empathy and dedicating ourselves to be as fit as strong as we can be, while having fun and only being judged occasionally 👀

So in short, fuck off with your ‘toxic masculinity’ barbs, embrace getting stronger and be kind to each other ✌🏻 ...

sdscgym

View

Jul 13

Open
Team Tuesday vibes captured by @by.neo.photography @m_e.1234 🚀🚀🚀

Team Tuesday vibes captured by @by.neo.photography
@m_e.1234
🚀🚀🚀 ...

sdscgym

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Jul 12

Open
Barbell curls. On the platform. 100 reps for time… Tell me it’s Friday without telling me it’s Friday 😅💪🏻

Barbell curls. On the platform. 100 reps for time…

Tell me it’s Friday without telling me it’s Friday 😅💪🏻 ...

sdscgym

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Jul 11

Open
Feet Up Bench Press… it works your core bro * also, useful for building strength in the bottom position of the bench. Lack of arch and leg drive places more emphasis on the chest and anterior delts. Can be used as an accessory exercise for the bench - less weight and higher reps

Feet Up Bench Press… it works your core bro

* also, useful for building strength in the bottom position of the bench. Lack of arch and leg drive places more emphasis on the chest and anterior delts.

Can be used as an accessory exercise for the bench - less weight and higher reps ...

sdscgym

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Jul 8

Open
Come train in a supportive environment… 😂

Come train in a supportive environment… 😂 ...

sdscgym

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Jul 5

Open
If you use the row erg in your workouts and this makes no sense, we can help 🧠 There are layers to this machine and regardless of levels of ability, always ways to improve and get more out of them. Our Thursday cardio sessions delve more into technique and pacing but we also provide 1:1 sessions for folks that can’t commit to the monthly membership but want to level up.

If you use the row erg in your workouts and this makes no sense, we can help 🧠

There are layers to this machine and regardless of levels of ability, always ways to improve and get more out of them.

Our Thursday cardio sessions delve more into technique and pacing but we also provide 1:1 sessions for folks that can’t commit to the monthly membership but want to level up. ...

sdscgym

View

Jul 4

Open
A cool reel put together by @m_e.1234 / @by.neo.photography recently 🔥 Keep an eye out for more content soon!

A cool reel put together by @m_e.1234 / @by.neo.photography recently 🔥

Keep an eye out for more content soon! ...

sdscgym

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Jul 3

Open
Focused on the task at hand. And I’m not talking about Natalie down the back there 👀

Focused on the task at hand. And I’m not talking about Natalie down the back there 👀 ...

086 8649732

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10-11 Greenmount Avenue, Harold’s Cross, Dublin 6

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